WOD for 1/30/18


A. Muscle Ups (Ring or Bar – Do what you need more work on)
AMRAP 3: Muscle Ups
**Rest 2:00
AMRAP 2: Muscle Ups
**Rest 1:00
AMRAP 1: Muscle Ups
***IF you don’t have muscle ups work on progressions or Pull Ups and Dips

B. For Time:
21 – 15 – 9
– Wall Balls (20/14)(30/20)
– Pull-ups (C2B)
– Thrusters (95/65)
– Box Jumps (24/20)
– Kettlebell Swings (53/35)

Additional Conditioning:
1. Midline
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

Olympic Lifts